FIT TIP: Finding your breath with Caitlin Marco

MAIN TIP:

Manage your breath.

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It’s so easy to forget to breathe when doing something active. I often find myself holding my breath subconsciously. Although holding my breathe helps pull as much oxygen into the bloodstream as possible, it also activates our fight or flight response.

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When working out, we experience changes in our heart rate and an increase in blood pressure which can put us under a fair amount of stress. Managing our breath helps release the carbon dioxide from the body, pull in fresh oxygen and bring a certain level of mindfulness to our bodies. Essentially, it helps bring ourselves back into an equilibrium.

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There are a few different breathing techniques that you can do depending on the type of activity:

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Strength Training: It’s always a good rule of thumb to exhale when you reach the greatest point of exertion, or during the concentric phase.

Cardio: Full breaths into your belly through your nose are especially good for running. Breathing from your chest alone won’t allow for enough oxygen.

Stretching: Deep inhales through the nose and exhales through the mouth will help relax the muscles and allow for fresh oxygenated blood to be carried to the muscles.

Yoga:Ujjayi pranayama refers to deep diaphragm breathing through the nose while constricting the back of the throat to produce an audible exhale. It helps you be mindful of your breath while the friction of the air passing through the lungs and throat build heat internally.

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Caitlin Marco is a Certified Yoga Instructor at Brooklyn Boulders.

Caitlin teaches Vinyasa and Power Flow Vinyasa on Saturdays. Sign up for a class with Caitlin.